hannesburk
New Member
Hi Guys
rep-cadence is hardly ever a topic, searching this board I find 2 titles adressing it with little to know traffic
the following (and my last cycle) observation got me thinking:
in all the gyms I worked out the last 12 years the common cadence is 1/ 1 , 1/ 1.5 at most.
every guru, trainer, expert is talking about smooth and controlled rep form..we are talking about 3/3 maybe 2/3. not just for fun but for preventing from injurys, putting the strain on the muscle not the passiv structures, taking advantage from the different energy-suppyling-sources etc.
1) rep-ranges vary normaly from 1-15 reps. Real-Life-Observation teaches me that this means spending at most 30 seconds for a set. so we are neglecting the saying that hypertrophy takes place between 0-90 seconds and we are just adressing the atp and creatin-phospat sources. every expert is writing a set from 8-12 reps should last about 40-70 seconds, but in reality it does definatly not. even when a trainee is performing high reps work (15+ rep) in fact he is just working with fast speed in the "max-strenght" sector (if there is one) or at least not far away from that....for me that looks like cheating (myself)
2) if we are just talking about number of reps (and that is what everybody does) we are losing the basis for comparing results and experiences because every trainee is performing their reps with a different cadence. so how can we talk about recovery time between sets, stimulating the different energy-supplying-sources when your 12 rep set is lasting 90 seconds and mine just 20?
My question:
do you really perform your sets with a smooth cadence and a 8-12 rep set last 40- 70 seconds?
How do you make shure that you are not working out just in the strenght focused zone, when aiming for the lactic acid, other energy-sources etc?
Is this just me or do you agree that there is little to now focus on the "how long does your set actually last" and just about how much reps to drop in...and that this is just not meanigful enough for really talking about the same thing...?!
I wonder a lot about your thoughts concearning this topic.
my last cycle I did instead of 15s 90 seconds- instead of 10s 60 second- and instead of 5s 30 second- sets using a 3/3 cadence (before that it was more a 1/1.5 cadence) and guess what? My gains (and not just the pumps) where better than ever, beeing able to stimulate much more ranges and giving more focus on the acutal rep and I realized that there are worlds between classic 15/10/5 HST and classic 15/10/5 HST even though it is absolutely the same one could think...
thanks a lot, looking forward to read and discuss your approaches
regards
Hannes
rep-cadence is hardly ever a topic, searching this board I find 2 titles adressing it with little to know traffic
the following (and my last cycle) observation got me thinking:
in all the gyms I worked out the last 12 years the common cadence is 1/ 1 , 1/ 1.5 at most.
every guru, trainer, expert is talking about smooth and controlled rep form..we are talking about 3/3 maybe 2/3. not just for fun but for preventing from injurys, putting the strain on the muscle not the passiv structures, taking advantage from the different energy-suppyling-sources etc.
1) rep-ranges vary normaly from 1-15 reps. Real-Life-Observation teaches me that this means spending at most 30 seconds for a set. so we are neglecting the saying that hypertrophy takes place between 0-90 seconds and we are just adressing the atp and creatin-phospat sources. every expert is writing a set from 8-12 reps should last about 40-70 seconds, but in reality it does definatly not. even when a trainee is performing high reps work (15+ rep) in fact he is just working with fast speed in the "max-strenght" sector (if there is one) or at least not far away from that....for me that looks like cheating (myself)
2) if we are just talking about number of reps (and that is what everybody does) we are losing the basis for comparing results and experiences because every trainee is performing their reps with a different cadence. so how can we talk about recovery time between sets, stimulating the different energy-supplying-sources when your 12 rep set is lasting 90 seconds and mine just 20?
My question:
do you really perform your sets with a smooth cadence and a 8-12 rep set last 40- 70 seconds?
How do you make shure that you are not working out just in the strenght focused zone, when aiming for the lactic acid, other energy-sources etc?
Is this just me or do you agree that there is little to now focus on the "how long does your set actually last" and just about how much reps to drop in...and that this is just not meanigful enough for really talking about the same thing...?!
I wonder a lot about your thoughts concearning this topic.
my last cycle I did instead of 15s 90 seconds- instead of 10s 60 second- and instead of 5s 30 second- sets using a 3/3 cadence (before that it was more a 1/1.5 cadence) and guess what? My gains (and not just the pumps) where better than ever, beeing able to stimulate much more ranges and giving more focus on the acutal rep and I realized that there are worlds between classic 15/10/5 HST and classic 15/10/5 HST even though it is absolutely the same one could think...
thanks a lot, looking forward to read and discuss your approaches
regards
Hannes
